5 day fasting mimicking diet do it yourself menu with low lectin foods
In recent years, fasting has gained significant attention for its potential health benefits. One popular fasting approach is the fasting mimicking diet (FMD), which involves consuming specific nutrients that trick the body into thinking it is fasting.
This scientifically designed diet has shown promising results in promoting weight loss, improving metabolic health, enhancing cellular rejuvenation, and increasing longevity.
We’ve created our own Gentle and Calm 5-day Fasting Mimicking Diet do it yourself menu which also complies with a low lectin diet, that we use to cleanse and calm an inflamed gut, improve mental clarity and regain energy.
By restricting calories and certain nutrients for a specific duration, typically five consecutive days, the FMD triggers physiological responses similar to those induced by prolonged fasting.
Definition of a fasting-mimicking diet
The fasting-mimicking diet is a low-calorie, plant-based diet that mimics the effects of fasting on the body.
This comprehensive guide will delve into the principles behind the fasting-mimicking diet and provide you with a practical, Fasting Mimicking Diet do it yourself menu that adheres to its guidelines. Whether you are a newbie to imitating fasting, or an experienced enthusiast, this menu will may you embark on a successful FMD journey, reaping numerous health benefits.
The Fasting Mimicking Diet do it yourself menu by Gentle and Calm helps restore gut health, improve energy and mental clarity.
What is a 5-Day Fasting Mimicking Diet?
Dr Valter Longo, a renowned longevity researcher, developed the fasting-mimicking diet. It involves consuming a specific ratio of macronutrients that provide minimal calories while still nourishing the body.
During a fasting mimicking diet, an individual is supposed to consume no more than 900 calories per day after the first day of the diet. The diet includes specific foods that provide the necessary nutrients for the body while maintaining a low caloric intake.
The main goal of a fasting mimicking diet is to promote longevity and improve overall health. Unlike the FMD by Dr Longo, The Gentle and Calm FMD is also a low lectin diet. It aims to act as a cleanse and an anti-inflammatory diet to improve gut health.
Research and health benefits of the fasting mimicking diet
Research has shown that Fasting Mimicking Diets (FMDs) can offer several health benefits, including increased longevity, better insulin sensitivity, and improved cognitive function. The diet is believed to help prevent several diseases, including cancer, diabetes, and Alzheimer’s.[1]
Fasting Mimicking Diets (FMDs) can also help lower inflammation, a process that can lead to the development of various diseases. They may also enhance cellular repair mechanisms, improving longevity and overall health.
FMDs have also been found to promote weight loss and lower blood sugar and cholesterol levels. Calorie restriction is a critical component of FMDs, which may help reset the body’s metabolic rate and enhance its ability to burn fat. Cycles of a 5-day FMD have been found in a recent study to be effective in reducing risk factors for aging and age-related diseases. [2] Here at Gentle and Calm we like to do a FMD cycle of 5 day, once every month. This caloric restriction helps us maintain a health body weight, maintain good gut health, reduce inflammation and feel energetic.
Fasting mimicking diet autophagy
The Fasting Mimicking Diet offers several benefits compared to traditional water fasting. It promotes autophagy, a process in which damaged cells are cleared out and stimulated by cellular renewal. This results in potential improvements in metabolism, weight management, insulin sensitivity, and overall health.
It is important to note that prolonged fasting can be dangerous for specific individuals, such as those taking medications or with certain health conditions. As such, medical supervision and caution are recommended.
The Gentle and Calm fasting mimicking diet
Let’s dive into the do-it-yourself Fasting Mimicking Diet menu that can help you embark on this transformative dietary journey. There are several variations of the fasting mimicking diet; however, the Gentle and Calm diet focuses on starting to restore gut health. It incorporates low lectin elements, combining two dietary concepts that synergistically work together to promote a gentle and calming effect on the gut.
Lectins, found in many plant-based foods, can bind to the lining of the gut and potentially disrupt the delicate balance of the digestive system. By reducing lectin intake, which can be problematic for individuals with sensitivities or digestive issues, we aim to minimize potential gut irritation and inflammation.
By incorporating low-lectin foods into the fmd diet meal plan, we provide a nourishing and supportive environment for the gut, allowing it to rest and heal. This combination offers a gentle approach that supports gut health, reducing the likelihood of digestive discomfort and promoting overall well-being during the fasting mimicking period.
What is the 5 day fasting mimicking diet do it yourself menu?
With the rise of the fasting mimicking diet, many people have become interested in this innovative approach to weight loss and improved health. One of the diets that has risen in popularity is the ProLon fasting mimicking diet. However, while the ProLon FMD is popular , it can be expensive and not accessible to everyone. This high cost is why a do-it-yourself (DIY) menu is a good option.
By having access to our Fasting Mimicking Diet do it yourself menu menu, you can mimic the ProLon diet’s calorie count and types of foods using familiar and affordable ingredients. Not only does this save you money, it also gives you the freedom to customize the menu to suit your tastes and your lifestyle.
Following a DIY fmd diet meal plan is also an excellent way to keep track of your daily caloric intake and ensure that you stay within the recommended 900 calories or fewer per day. However, exercising caution when fasting at home is essential. Consult your doctor if you have a history of medical conditions or eating disorders before following the Fasting Mimicking Diet do it yourself menu.
The importance of calorie restriction on the DIY Fasting Mimicking Diet Meal Plan
The importance of calorie restriction on the fasting mimicking diet must be emphasized more. Here are some reasons why calorie restriction is vital when following the Fasting Mimicking Diet do it yourself menu:
1. Calorie restriction prompts the body to switch to an autophagic state, repairing and regenerating old cells, contributing to overall well-being, and reducing the risk of chronic diseases.
2 Calorie restriction helps lose weight and improve metabolic health without sacrificing muscle mass. The fasting-mimicking diet provides the body with enough nutrients to keep it functioning optimally while restricting calorie consumption.
3. By limiting calorie intake when following the Fasting Mimicking Diet do it yourself menu, the body enters a state of ketosis, using stored fat as an energy source, resulting in fat loss.
However, it is essential to note that the recommended calorie intake for the fasting mimicking diet should be at most 900 calories daily, after day 1. Going too far below this limit could have adverse effects on the body, and it is essential to consult a doctor before starting any drastic changes in your diet.
The 5-day Fasting Mimicking Diet do it yourself menu & meal plan
Day 1: Restriction Phase (Calorie Intake: ~1,100)
On day 1 of the Fasting Mimicking Diet do it yourself menu, we ease into the diet. The calories intake is slightly higher. The diet is designed in tis way so that it’s not a huge shock to the system.
There are several options to choose from on day 1.
Option 1:
Breakfast:
- Herbal tea (non-caloric)
- 1/2 cup of raspberries
- Handful of raw blanched almonds or walnuts
Lunch:
- Homemade vegetable soup with low-sodium vegetable broth mixed with non-starchy vegetables such as kale, spinach, and broccoli
- Grilled wild-caught fish
- Side salad with mixed greens, dressed with lemon juice
Snack:
- 1 small avocado
Dinner:
- Steamed cabbage, broccoli, and cauliflower
- Grilled organic chicken breast or turkey breast
- Green tea (non-caloric)
Option 2:
Breakfast:
- Herbal tea (non-caloric)
- 1/2 cup of blackberries
- Handful of raw blanched almonds or walnuts
or
- a large green juice comprising of leafy greens, ginger, 1 lemon, a handful of raw almonds or walnut, and garden herbs
Lunch:
- Homemade vegetable soup with low-sodium vegetable broth mixed with non-starchy vegetables such as kale, spinach, and broccoli
- Pan-seared tempeh
- Side salad with mixed greens, dressed with lemon juice
Snack:
- 1 small avocado
Dinner:
- Steamed Brussels sprouts and broccoli
- Grilled organic chicken breast or turkey breast
- Green tea (non-caloric)
Option 3:
Breakfast:
- Herbal tea (non-caloric)
- 1/2 cup of mixed berries (blueberries, strawberries, raspberries)
- Handful of raw blanched almonds or walnuts
or
- a large green juice comprising of leafy greens, ginger, 1 lemon, a handful of raw almonds or walnut, and garden herbs
Lunch:
- Homemade vegetable soup with low-sodium vegetable broth mixed with non-starchy vegetables such as kale, spinach, and broccoli
- Baked hemp tofu or grain-free tempeh
- Side salad with mixed greens, dressed with lemon juice
Snack:
- 1 small avocado
Dinner:
- Grilled cauliflower and broccoli
- Grilled wild-caught fish
- Green tea (non-caloric)
Mix and match these options according to your taste preferences and dietary needs. Remember to stay hydrated throughout the day and listen to your body’s hunger and fullness cues.
Day 2 to Day 5: True Fasting Phase (Calorie Intake: ~800)
Breakfast:
- Herbal tea (non-caloric)
- One small serving of low-glycemic berries (e.g., blueberries, strawberries)
- A handful of raw blanched almonds or walnuts
or
- a large green juice comprising of leafy greens, ginger, 1 lemon, a handful of raw almonds or walnut, and garden herbs
Lunch:
- Vegetable broth or clear vegetable soup (homemade, low-sodium)
Snack:
- One small serving of organic olives (preferably green olives. If you buy them from the deli or in jars, ensure they have only natural preservatives such as vinegar and salt.)
Dinner:
- Steamed or grilled non-starchy vegetables (e.g., spinach, brussels sprouts, broccoli)
- One small serving of organic plant-based protein (e.g., pressure-cooked lentils or chickpeas, hemp tofu, grain-free tempeh)
- Herbal tea (non-caloric)
Optional Dessert (in moderation):
- A small square of dark chocolate (at least 70% cocoa content)
Post-fasting transition and maintenance phases, after the 5 day fasting mimicking diet
- On day 6, start introducing regular meals in controlled portions, emphasizing low-lectin and whole foods.
- Include low-lectin fruits (e.g., berries, lemons), non-starchy vegetables (e.g., leafy greens, broccoli), lean proteins (e.g., organic poultry, wild-caught fish), and healthy fats (e.g., avocados, olives, and olive oil).
- On day 7 and beyond, continue incorporating low-lectin foods like leafy greens, cruciferous vegetables, herbs, spices, wild-caught fish, organic poultry, grass-fed meats, almonds and walnuts, and healthy fats like avocados, olive oil, and coconut oil.
- You can start introducing foods that are more moderate in lectins and higher in lectin foods that have been prepared and cooked in a way that will reduce lectin content.
- Note: It’s important to remember that individual lectin sensitivities can vary. If you have specific dietary restrictions or concerns, it’s advisable to consult with a healthcare professional or registered dietitian for personalized guidance.
Remember to consume 900 or fewer calories daily, after day 1.
It is crucial to consult a doctor before starting the FMD, especially if you have any medical conditions that you are treating or have a history of eating disorders. The rules for the Fasting Mimicking Diet do it yourself menu meal plan are simple but require dedication and discipline. Here are the general rules that you must follow in this 5-day FMD meal plan:
1. The meal plan is calorie-restricted – You can only consume 900 or fewer calories daily to achieve the diet’s benefits.
2. The meal plan is low in sugar, gluten-free, vegan, low-lectin, and relatively low-histamine.
3. Drink plenty of water (at least 2 liters daily).
4. Eating clean, real food for five days will benefit you no matter what.
5. Remember that we are all different, and it’s essential to consult your doctor before following the Fasting Mimicking Diet do it yourself menu menu, or making any drastic changes in your diet, especially if you are on medication or have health issues.
My personal experience using the 5-day Fasting Mimicking Diet do it yourself menu
My experience with the 5-day Fasting Mimicking Diet using the Gentle and Calm do-it-yourself menu has been positive and continues to be. Since I already follow a low-lectin diet on a daily basis, the main adjustment for me is the calorie restriction during the fasting period. However, incorporating this cycle of the Fasting Mimicking Diet into my routine once every month has been beneficial for several reasons.
One of the reasons I choose to do the 5-day cycle is to counter what I call “treat creep.” Humans often allow themselves to treat and deviate from the diet they are trying to follow. While I occasionally allow myself low-lectin treats, I believe that committing to a stricter diet for five consecutive days every month gives my body a chance to solidify good gut health. It serves as a reset, helping me to stay on track and maintain a healthier overall eating pattern.
In addition to the physical benefits, I have also found that the Fasting Mimicking Diet helps me exercise self-discipline. Following a more strict diet for a few days requires mental strength and commitment. By challenging myself in this way, I have noticed an improvement in my self-discipline in terms of my dietary choices and other areas of my life. It has taught me the value of setting goals, staying focused, and resisting immediate gratification. This mindset spills over into my work, relationships, and personal goals, helping me become more disciplined and determined in pursuing what truly matters to me.
Overall, the combination of adhering to a low lectin diet, practicing periodic fasting-mimicking, and strengthening my self-discipline has positively impacted my overall well-being. It allows me to maintain good gut health, reinforces healthy eating habits, and cultivates a sense of discipline that extends beyond my diet, positively influencing various aspects of my life.
The Gentle and Calm Gut eBook:
How I keep inflammation of the gut at bay.
The Gentle and Calm Gut eBook details the techniques I use to reduce gut inflammation and associated symptoms such as brain fog, chronic fatigue and cognitive impairment. With a happy, healthy gut, I feel fresh, clear-headed and energetic. The book contains the philosophies and guidelines that we follow alongside and after implementing the Fasting Mimicking Diet do it yourself menu.
Get the eBook now:
Fasting mimicking diet do it yourself menu: In summary
The Fasting Mimicking Diet do it yourself menu can help you to implement a diet that could have numerous benefits for health and longevity. Following a calorie-restricted meal plan induces the body into a fasting-like state that triggers cellular pathways, such as autophagy and stem cell regeneration, which lead to various health benefits. It offers an innovative approach to reap the benefits of fasting while still nourishing your body.
Here are a few takeaways from the benefits and importance of a DIY FMD plan:
– A DIY FMD is a more accessible and realistic option for people who want to try the benefits of fasting without altogether avoiding food.
– The FMD plan may help with weight loss, reduced belly fat, improved blood sugar levels, and reduction in chronic diseases.
– Following a Fasting Mimicking Diet do it yourself menu for five days may lead to significant health improvements, including decreased inflammation and better cardiovascular health.
Following the do-it-yourself menu provided in this guide may help you adhere to the principles of the FMD, supporting your journey toward improved health and well-being.
Overall, a Fasting Mimicking Diet do it yourself menu plan is an excellent option for those looking to improve their health naturally, however, the Fasting Mimicking Diet do it yourself menu may only suit some, and personalized guidance is essential. It is crucial to remember that before starting any significant dietary changes, you should consult your healthcare provider.
Want to learn the finer details about the dietary changes I made, in addition to following the Fasting Mimicking Diet do it yourself menu menu, to improve my gut health?
